Tofu Feta Salad [Recipe]

I’ve always been a little bit obsessed with cheese, so when I went dairy-free many years ago I had to find new ways to indulge in my favourite food. Cashews tend to be the superstar when it comes to making cheesy alternatives, but you’d be surprised how tofu can magically morph into feta if you’ve got the right ingredients.

In my version of tofu feta, I use two ingredients that help infuse a cheese-like flavour into the tofu. Firstly, there’s nutritional yeast, which is a deactivated yeast and bi-product of molasses making. Nutritional yeast or “nooch”, as it’s often called, is a staple in dairy-free cuisine because of its versatility and sharp, cheesy taste. I also used miso paste, which is fermented bean (generally soy or chickpea), that is mostly found in Japanese cuisine and offers a strong and pleasant salty fermented taste reminiscent of parmesan (but it works with perfectly with my faux feta). I use both in my recipe, however, you could get away with one or the other. That said, if you’re delving into the world of dairy-free cooking, they are handy and highly recommended pantry staples.

If you have questions about any of the ingredients in this recipe, don’t hesitate to ask in the comment section below. If you’re looking to learn more about dairy-free cuisine, I’ve written a few blogs on the topic. Find them HERE and HERE.

A final tip about tofu feta: you can definitely serve it with salad as instructed below, but it can also be crumbled onto vegan pizza or eaten as an appetizer with tomatoes and fresh basil.

This recipe has been very popular at my cooking lessons and I’m super excited to share it here on my blog for you to try as well. Without further ado, scroll down for all the details. Please do report back if you try this recipe!

TOFU FETA SALAD

Makes 4 - 6 servings

Ingredients:

Tofu Feta Ingredients:
1 package extra firm organic tofu
1 tablespoon white or chickpea miso
Juice of 1/2 lemon
2 tablespoons extra virgin olive oil
2 tablespoons water
2 tablespoons nutritional yeast
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon garlic powder
1/2 teaspoon sea salt

Dijon Dressing:
1 teaspoon dijon mustard
1 clove garlic, minced
1/4 cup fresh lemon juice
1/3 cup extra-virgin olive oil
Salt & pepper to taste

Salad Ingredients:
8 cups leafy greens of your choice, chopped to bite sized pieces
1/2 pint of grape tomatoes or two large tomatoes, chopped
1/2 red onion, thinly sliced
1 cucumber, chopped in to bite sized pieces
1 15 ounce can of white beans or chickpeas, drained and rinsed
1/2 cup kalamata olives, chopped

Directions:

For the tofu feta:

Drain and press the tofu for at least 30 minutes. You can wrap the tofu in a dish towel and place a heavy object on top (I often use a cast iron pan with a big jug of vinegar, but you can use any heave object in your kitchen) or use a tofu press.

While the tofu is pressing, whisk together the miso, extra virgin olive oil, water, nutritional yeast, oregano, garlic powder, salt and pepper.

Cut the tofu into small cubes and toss with the marinade. Place in the fridge and marinade for an hour, preferably longer. If you have time, leave it to marinate overnight.

To make the dijon dressing:

Whisk together the dijon mustard, garlic clove and lemon juice until combined.

Slowly whisk in the olive oil until combined. Season with salt and pepper.

Assemble your salad: 

Divide the salad ingredients evenly in bowls. Top with tofu feta and drizzle on dressing. Serve immediately.

If you want to prep ahead of time, wait until just before serving to add the dressing. 

Notes from the kitchen: I used a locally made navy bean miso (as seen in the photo above), but you'll be more likely to find a white miso or chickpea miso in a store near you. 

If you enjoyed the recipe I shared above be sure to check out my Plant-Based Breakthrough program, which is a 4 week online crash course in health, nutrition, and meal planning.  For details on when the next program starts click here. You can also join my Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition.

Photography by Ana Tavares.

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